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11 Mar

Oppo Find X3 Pro Hands-on: Camera Consistency At Last

March 11, 2021
Posted by Samson

oppo find x3 pro review back flat

Oppo Find X3 Pro at your fingertips: Finally a consistent camera experience

The Oppo Find X2 Pro flew under the radar a little after its release and may suffer from an unfortunate timing when its announcement was made just before the coronavirus pandemic spread around the world in 2020, but also because of its relatively high price and novelty Oppo as a brand outside of China. None of that affected its ability, so I embraced the sequel, the Oppo Find X3 Pro, with welcoming arms.

I've been testing the Find X3 Pro for a few days but haven't spent enough time to fully review and rate it. Instead, this will be an in-depth preliminary review that can be updated over the next week or so once I have a better idea of how the battery, software, and camera are performing on a daily basis.

Still, I've seen enough to know that the Find X3 Pro is designed to redefine the performance of the camera on a smartphone.

design

Oppo has done everything possible to make the Find X3 Pro look like no other flagship with an unusual unibody design. This means that the back of the phone has been forged from a single piece of glass, with the camera module rising up and enclosing the lenses in the top corner. It's all a fluid plate and not separate parts. Oppo said it took 2,000 attempts in his lab to get the process and final look just right.

Andy Boxall / Digital Trends

The advantages lie in the 8.2 mm slim housing and the very clean shape of the device. There are really no sharp edges on the Find X3 Pro, as the corners and sides merge seamlessly into the next control panel. However, the curve where the aluminum case meets the screen is pronounced, so it's not quite as comfortable to hold as the Galaxy S21 + or the Huawei P40 Pro, but the low weight of 193 grams prevents it from getting tired.

While the unibody shape is very noticeable, Oppo wasn't particularly brave with the layout of the camera lens as it's basically a mirror image of the iPhone 12 Pro, nor with the color. My test model is in matte blue, and while it's pretty, it looks a lot like the Pacific blue of the iPhone 12 Pro. What Oppo gives in terms of forward-looking design it takes away with these derivative elements.

oppo find x3 pro review Power Button "class =" m-Karussell - Bild dt-lazy-no "src =" https://icdn2.digitaltrends.com/image/digitaltrends/oppo-find-x3-pro-power- button -640x640.jpg "srcset =" https://www.digitaltrends.com/data:image/gif;base64,https://www.digitaltrends.com/R0lGODlhAQABAIAAAAAAAP//yH5BAEAAAAALAAAAAABAAEA Andy Boxall / Digital Trends

oppo find x3 pro review button "class =" m-carousel - image dt-lazy-no "src =" https://icdn3.digitaltrends.com/image/digitaltrends/oppo-find-x3-pro-buttons-640x640. jpg "srcset =" https://www.digitaltrends.com/data:image/gif;base64,https://www.digitaltrends.com/R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7 Andy Boxall / Digital Trends

oppo find x3 pro review camera shock "class =" m-carousel - image dt-lazy-no "src =" https://icdn4.digitaltrends.com/image/digitaltrends/oppo-find-x3-pro-camera- shock -640x640.jpg "srcset =" https://www.digitaltrends.com/data:image/gif;base64,https://www.digitaltrends.com/R0lGODlhAQABAIAAAAAAAP//yH5BAEAAAAALAAAAAABAAEA Andy Boxall / Digital Trends

oppo find x3 pro review with iphone 12 "class =" m-carousel - image dt-lazy-no "src =" https://icdn5.digitaltrends.com/image/digitaltrends/oppo-find-x3-pro-with - iphone-12-pro-640x640.jpg "srcset =" https://www.digitaltrends.com/data:image/gif;base64,https://www.digitaltrends.com/R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAAA Oppo Find X3 Pro (right) next to the Apple iPhone 12 Pro (left) Andy Boxall / Digital Trends

Leave those little aspects aside, however, and the phone's design has many good features. It's a lot lighter than most of the other high-end smartphones that have recently hit the market. So it fits in my pocket without complaining. I can comfortably hold it at all times without it getting out of whack, and the matte finish makes it look clean too. The Oppo Find X3 Pro is a slim, elegant and modern looking smartphone.

screen

Here Oppo goes to Dr. Evil and talks a lot about a billion colors. The 6.7-inch AMOLED screen has a color depth of 10 bits or just over a billion colors and a color gamut of 100% DCI-P3. Oppo then had it professionally calibrated to make sure it was getting the most of its capabilities and we didn't have to mess around to tweak it ourselves. This should mean we can't see any color streaks or dithering like we can on smaller screens. The 10-bit color offers a QHD + resolution of 3216 x 1440, an adaptive refresh rate of 120 Hz, a brightness of 1,300 nits and HDR10 + support.

Andy Boxall / Digital Trends

According to Oppo, the Find X3 Pro delivers the best color reproduction on any smartphone. But can you really see on a screen this size? Before diving into that, it is worth mentioning how beautiful the Find X3 Pro's screen is in general. The performance comes very close to that of the Samsung Galaxy S21 +, but not quite as bright in direct comparison. It certainly looks great for watching videos on YouTube and Netflix. But what about 10-bit color?

What is frustrating is that Oppo doesn't tell you how to get the most out of the screen. I switched to cinema mode and watched several videos that were supposedly taken with a 10-bit capable camera and compared them to the Galaxy S21 +. I think there are differences as there are slightly fewer stripes visible on the Find X3 Pro, but these could easily be my eyes playing the pranks, simply because you have to look really carefully to see something "different".

Andy Boxall / Digital Trends

A 10-bit DCI-P3 screen on a smartphone is very technically impressive, but I'm waiting to be convinced of any actual benefit to anyone looking at general content. I asked Oppo for clarification on how the Find X3 Pro's screen works and how to best use its capabilities. It will be updated as soon as I hear something and keep experimenting.

camera

When we get to the camera, there is more talk of a billion colors. That way, phone owners can enjoy the Find X3 Pro's 10-bit color screen right out of the box, as you can capture 10-bit color photos and videos on it. This is done by flicking a switch in the settings menu so you can take photos in either 10-bit or normal mode. Shoot them in 10-bit quality and the images will be saved as High Efficiency Image Format (HEIF) files, which can cause compatibility issues with viewing and editing.

Andy Boxall / Digital Trends

The 10-bit color feature feels extremely geeky and is currently only relevant to a small number of hardcore photographers. It also distracts from what actually makes the Find X3 Pro's camera desirable – the use of two main cameras. The 50 megapixel Sony IMX766 sensor is used for both the main wide angle and ultra wide angle cameras. This means that the color and balance are the same for both cameras. This is a common complaint against other wide / ultra wide camera setups. These two cameras include a 13-megapixel telephoto camera with 5x hybrid zoom and 20x digital zoom, as well as an unusual 3-megapixel micro lens that can be used to take “microscope” photos with 60x zoom.

I'm only busy with the Find X3 Pro for about a hundred photos, but as of now, it's the real deal. It not only takes beautifully balanced photos with breathtaking dynamic range and color management, but also for main and ultra-wide cameras.

oppo find x3 pro review main bank "class =" m-carousel - image dt-lazy-no "src =" https://icdn6.digitaltrends.com/image/digitaltrends/find-x3-pro-main-bench- 640x640. jpg "srcset =" https://www.digitaltrends.com/data:image/gif;base64,https://www.digitaltrends.com/R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAA Find the X3 Pro standard camera Andy Boxall / Digital Trends

oppo find x3 pro review wide bank "class =" m-carousel - image dt-lazy-no "src =" https://icdn7.digitaltrends.com/image/digitaltrends/find-x3-pro-wide-bench- 640x640 .jpg "srcset =" https://www.digitaltrends.com/data:image/gif;base64,https://www.digitaltrends.com/R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAA Find the X3 Pro ultra-wide camera Andy Boxall / Digital Trends

oppo find x3 pro review Hauptsonne "class =" m-carousel - image dt-lazy-no "src =" https://icdn8.digitaltrends.com/image/digitaltrends/find-x3-pro-main-sun- 640x640. jpg "srcset =" https://www.digitaltrends.com/data:image/gif;base64,https://www.digitaltrends.com/R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAA Find the X3 Pro standard camera Andy Boxall / Digital Trends

oppo find x3 pro review wide sun "class =" m-carousel - image dt-lazy-no "src =" https://icdn9.digitaltrends.com/image/digitaltrends/find-x3-pro-wide-sun- 640x640 .jpg "srcset =" https://www.digitaltrends.com/data:image/gif;base64,https://www.digitaltrends.com/R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAA Find the X3 Pro ultra-wide camera Andy Boxall / Digital Trends

The wide-angle example shown here with the bench under the tree would have looked very different on a different phone. Instead, it's almost indistinguishable from the standard photo in terms of balance, shadow, and color. Wonderful. It's also very hard to get the camera to misbehave, as you can see in the photo that is shooting in the sun.

What about the micro objective 60x microscope camera? Like a microscope, it's insanely close to taking macro photos like you've never seen them before. The following example shows moss. It's a gimmick, but it really does something that no other phone camera can, and while the results may not be of the best quality, it is possible to really have fun with it. It's definitely not a reason to buy the phone, but it's a welcome change from a useless 2-megapixel macro camera just to make room.

Oppo Find X3 Pro microscope photo mode. Andy Boxall / Digital Trends

About the 10-bit color mode? I don't have a 10-bit color monitor as I suspect many others don't either. Although my Mac Mini M1 can open HEIF files, they look the same on my screen as non-10-bit recordings. The Find X3 Pro's camera otherwise evolves to really deliver what we've wanted for a while: consistency between the main and wide-angle cameras, and that's a significant advancement in mobile photography.

Performance, battery and software

The Oppo Find X3 Pro uses a Qualcomm Snapdragon 888 processor with 12 GB of RAM and 256 GB of storage space, as well as 5G connectivity, Wi-Fi 6 and a 4,500 mAh battery. There are two main areas that I need to spend even more time with the Find X3 Pro, software, and battery. Oppo’s ColorOS user interface, version 11.2, which was created here over Android 11, is integrated. It's better than ever, but still frustrating and less sophisticated than competing systems from Samsung, OnePlus, and Google.

Andy Boxall / Digital Trends

For example, apps are spread across multiple home screens in the iOS style by default, and you can then clean up when you switch to the drawer layout. The icons are too square for my taste, the speed depends on what you're doing (scrolling notifications is faster than the app drawer, for example), and the camera app often refuses to work, forcing you to close and reopen it.

This could be because I am using a pre-release version of the software. Hopefully everyone will improve with an update right before the launch. The battery is the other area that still needs evaluation, with performance so far being decent and around 30% of the battery being used for an hour and 45 minutes of general screen time without games. One day should be achievable, but not much else.

oppo find x3 pro verification notifications "class =" m-carousel - image dt-lazy-no "src =" https://icdn6.digitaltrends.com/image/digitaltrends/oppo-find-x3-pro-notifications-640x640 .jpg "srcset =" https://www.digitaltrends.com/data:image/gif;base64,https://www.digitaltrends.com/R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7 Andy Boxall / Digital Trends

oppo find x3 pro review apps "class =" m-carousel - image dt-lazy-no "src =" https://icdn7.digitaltrends.com/image/digitaltrends/oppo-find-x3-pro-apps-640x640. jpg "srcset =" https://www.digitaltrends.com/data:image/gif;base64,https://www.digitaltrends.com/R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAABAAEAAAIBRAA7 Andy Boxall / Digital Trends

oppo find x3 pro review 10-bit setting "class =" m-carousel - image dt-lazy-no "src =" https://icdn8.digitaltrends.com/image/digitaltrends/oppo-find-x3-pro- 10 -bit-settings-640x640.jpg "srcset =" https://www.digitaltrends.com/data:image/gif;base64,https://www.digitaltrends.com/R0lGODlhAQABAIAAAAAAAP///yH5BAEAAAAALAAAAAAA Andy Boxall / Digital Trends

Oppo has added its massively fast SuperVOOC recharge. The 65W system delivers a full charge in just 35 minutes. We have tested this in the past and found that it works exactly as described. The Find X3 Pro also has 30W wireless charging and 10W reverse charging.

Price and availability

The Oppo Find X3 Pro has been announced for the UK, where it starts at £ 1,099 or around $ 1,527. It will be published on April 14th and will be sold via Oppo's own online shop and with a contract with all major airlines. Oppo does not sell its phones in the US, but they are available as an import.

At £ 1,099, the Find X3 Pro faces the Galaxy S21 + and iPhone 12 Pro, which are both cheaper, and the Galaxy S21 Ultra, which is slightly more expensive. It's also facing competition from the upcoming OnePlus 9 Pro, which is likely to undercut the price too.

Andy Boxall / Digital Trends

While it's too early to make a final judgment, at this point the Oppo Find X3 Pro certainly impressed me with its camera and its compact, lightweight design. The Find X2 Pro has been Oppo’s best phone to date, and the Find X3 Pro seems to be doing things in a meaningful way, although the price is still a bit high. It remains to be checked whether the battery and the software can meet the same standard and whether the 10-bit color screen and the camera setting are relevant for normal people.

Editor's recommendations

23 Jan

Blog

How to Find the Best Medical Call Center?

January 23, 2021
Posted by Samson

Medical call centers are not new to many medical professionals these days, and many have yet to find out about them. A doctor should understand its benefits and receive the service to better manage the patient's calls at work. Maintain a good reputation for the clinic by hiring a medical call center where patients can respond quickly and efficiently. Choosing the right call center is crucial for health professionals as it helps them in many ways.

Health care organizations should consider a medical call center to reduce the burden and facilitate the free flow of information between patients and staff. Medical call centers act on behalf of the medical service and take and manage calls from the patient to streamline the whole process. Medical call centers review patient calls and messages directed first to an operator who is reviewing them from urgent to non-urgent and forward them to the doctor who is the right person to handle the patient inquiry regarding their medication, treatment and Edit appointment.

Find a medical call center that complies with the Health Insurance Portability and Accountability Act (HIPPA). It offers protection for health organizations that can view specific health data of patients. This makes a doctor's practice safe and complies with all essential rules.

A HIPPA-compliant medical call center is a must for a modern medical office that cares for patients and ensures they don't spend time on hold. This can relieve staff and focus on other things instead of wasting time on patient calls. A 24/7 medical call center service is available where doctors can select on-call procedures to connect with their patients outside of business hours. They can receive calls and messages through their home numbers, pagers and emails.

Typically, a trained receptionist on behalf of the doctor's office greets patients politely and professionally and forwards patient calls to help, where they can respond promptly to their problems. A medical call center has many advantages. It helps gain a patient's trust by responding to them quickly. It creates the connection between the doctor and patient's health and makes them feel valued.

A medical call center can do a lot in a doctor's office, which is better than hiring staff. Doctors don't have to spend on advertising and hiring a receptionist to take calls when they decide to hire a medical call center service. So cut costs and save time by hiring a medical call center. It has become important to have a dedicated medical call center in the medical practice as it makes communication easier.

There are many medical call center service providers out there today. A healthcare provider needs to scrutinize the service and find the right one. No matter what, a doctor's office should have a medical call center to better prepare for emergencies. However, there are a few important points you need to consider before choosing a medical answering machine.

How do I choose a medical answering machine?

Doctors can customize their medical call center service to suit their needs. For example, you will get patients who speak many languages and come from different cultural backgrounds. It is important for a doctor to consider a service that does not use a specific language but can answer calls in many different languages.

Imagine a reliable medical call center service that works 24/7 and provides well-managed services to its customers. A call center should have the right staff and the right infrastructure to handle high volumes and avoid dropped calls. One can also consider a call center, which is not limited to just calling but should also include text, email, web chat messages, and callback options. Consider hiring a medical call center that is on budget, but it doesn't mean ignoring a few key factors when it comes to choosing a service like quality and initial call resolution rates.

Hire a reputable and trained medical call center as a medical call center is the backbone of service. It is important to choose a service that represents a medical practice in a professional and sensitive manner. Make sure a company has qualified and trained personnel to understand the medical industry and its day-to-day tasks. Inquire at the call center whether the employees have received the process and technology-related training. Find out about confidential training information and soft skills training to get the best service for patient satisfaction.

Many service providers now offer medical services. It is important to choose a service provider who can meet most of the above requirements to ensure that they have the best medical call center in place for call management and patient satisfaction improvement. So, with these important tips, choose the best service and keep the practice name.

21 Jan

Blog

Top tips on how to find the best dentist

January 21, 2021
Posted by Samson

Many of us are scared when we think about going to the dentist. A dentist is a professional who is your partner in oral health. Routine dental exams and treatments by your dentist will keep your teeth, gums and mouth healthy for a long time. Poor oral health can lead to many health problems such as cardiovascular disease.

So the main question is how to find the right dentist. The answer is simple, but it takes a lot of effort on your part if you want to find the best dentists in Kitchener. We have compiled a list of tips to help you find the best dentist for all of your oral health problems:

1. Obtain recommendation

First, ask your friends and family for a recommendation. Referrals can help you find a reliable and experienced professional that you can trust as their services have already been tested by someone you know. So ask for recommendations before you begin your search.

2. Use the Internet

The internet is your best friend when it comes to finding something. Today you can find almost everything on the internet. Use it to find an experienced dentist in your area. You can also search for previous patient reviews. This will give you a better idea of whether or not to trust the services of a dentist.

3. Research the dentist's credentials

Unfortunately, many dentists sit in the market with false degrees and experience. This makes it very difficult to find a real dentist. Because of this, you need to find a dentist who is board certified. A board certificate shows that the dentist has the proper knowledge, training, and skills required to provide the necessary treatment to the patient. This also proves that the dentist is not involved in any of the misconduct or disciplinary action.

4. Take into account the experience of the dentist

Experience is most important when choosing a dentist. The more experience the dentist has, the higher the chances of a successful treatment. Ask your dentist how much experience they have in dealing with patients with similar conditions.

Before starting treatment, ask him if there are any complications and the success rate.

5. Ask about telemedicine capabilities

We live in a world ravaged by a pandemic and visiting a doctor or dentist has become risky for both the patient and the professional. Because of this, it has become important for you to find a professional who can communicate or provide assistance by phone, message, or video. This protects both the patient and the professional from infection. If your dentist is unable to provide help over the phone, you should seek out one who can.

6. Evaluate the communication style

It is important that you speak freely with your dentist so that they can easily explain your problem to them. If there is miscommunication, you may not get the best treatment. This is why you need to consider your dentist's communication style. Ask them a few questions and see how they react. Is he listening to your problems correctly? Is he trying to rush through the session? Does the dentist provide you with the necessary information or not? If you think your dentist is not paying enough attention, you should look to another dentist.

7. Read the patient reviews

Patient reviews give you an idea of the dentist and how they treat their patients. When reading patient reviews, keep the following points in mind:

Does the dentist listen to the patient or not?
The environment of the clinic and the attitude of the staff towards the patient.
Waiting time during working hours.
Is booking an appointment easy or not?
How much time does a dentist give a patient?

8. Know what your insurance covers

Opting for oral health treatment can cost a lot of money. Because of this, you need to check whether the dentist is covered by your insurance or not. If you choose a dentist who is not covered by your insurance plan, you are paying all the money out of your pocket. So, if you want to save money and get the full benefit from insurance, only contact a dentist who is covered by your insurance.

9. Distance

Sometimes your treatment involves multiple visits to the dentist and you don't want to feel discouraged about the removal. So look for a dentist who is nearby and easy to visit when needed.

Finding an experienced dentist is easy, but it takes a lot of research and work. If you follow the points above, your job will be a lot easier.

01 Jan

Blog

Is Squat everyday a healthy approach to fitness? Let us find out

January 1, 2021
Posted by Samson

Many people who indulge in squats tend to think that if they are practiced regularly, they are not a healthy approach to fitness. To be honest, it's half a truth. Lowering it deep can really work out your bum and help it get in shape. Working with heavy weights can have serious side effects. In this case, you need to be careful when crouching in every move you make.

While there is no exaggeration in a squat exercise, you need to be careful how you perform it. Then you will start to watch the difference in your butt. If you are interested to know more about it squat every dayBrowse this article with us to find out more.

Should you squat every day?

Let's start with the most common question people ask: you should squat every day? In all honesty, it doesn't matter how much you crouch. Yes, you can do it any day if you want. What you need to be aware of is how to do the exercise regularly.

Squatting down with no weight is sure to give you useful results. However, once you incorporate heavy weight training into your daily squat, the game changes. Then you can believe that this squat exercise is going to do more harm than good to your body. If you're wondering why that is, let me give you the picture. Of course, squatting heavy weights subject you to severe bodily harm, which can range you from exercising to straightening in bed. So if you're still wondering you should squat every day, then reread this paragraph from above.

How can you incorporate squats into your everyday life?

The everyday squat routine is a useful way to benefit from your squat exercise. Once you get used to this program, you will see the results soon. The focus should be on the numbers, the weight, and the steps you take. Once you've done that, you're good to go.

1. The first thing to start with is getting 50% of your weight. Try to analyze which weight is best for you to keep balance. For most people, 405 pounds for 8-10 repetitions will work properly.

2. Now select two body weights to achieve this weight. At 225 you can choose from 135 pounds and 185 pounds. For 135 pounds, you can choose 95 pounds and 115 pounds. For £ 315 it would be £ 135 and £ 225.

3. Now this will be the case for six different sentences.

4. You will do a total of six sets. For example:

Set 1: 135 x 8
Set 2 135 x 8
Set 3: 185 x 5
Set 4: 185 x 5
Set 5: 225 x 3
Set 6: 225 x 3

Your training should look like this:

Day 1: legs

Everyday squat routine

Straight Leg Deadlift – 4 sets of 6 to 12 repetitions pyramidal up in weight and down in reps
Leg Curls – 4 sets of 8-15 repetitions that are pyramidal in weight and pyramids in reps per set
Standing Calf Raises – 4 sets of 6-12 reps, pyramidal up in weight and down in reps

Day 2: chest

Everyday squat routine

Barbell Bench Press – 4 sets of 6 to 12 repetitions pyramidal up in weight and down in reps
Machine Chest Press – 4 sets of 8-15 reps, moving up and down in your set
Dumbbell Fly – 4 sets of 8-15 repetitions moving up and down in your weight

Day 3: weapons

Everyday squat routine

Triceps Down – 4 sets of 8-15 reps, pyramidal up in weight and down in reps
Skull Crusher – 4 sets of 6 to 12 reps, pyramidal up in weight and down in reps
Barbell Curl – 4 sets of 6-12 reps that rise in weight and pyramids in a pyramid shape in reps per set
Cable Rope Curl – 4 sets of 8-15 repetitions moving up and down in your weight

Day 4: Deadlift

Everyday squat routine

Deadlifts – 8 sets of 3-12 reps that pyramidal increasing in weight and pyramidal in reps per set
Seated Calf Raises – 4 sets of 6 to 12 reps, pyramidal up in weight and down in reps

Day 5: shoulders

Everyday squat routine

Standing Barbell Shoulder Press – 4 sets of 6-12 reps pyramids in weight and pyramids in reps per set
Side raises – 4 sets of 8-15 reps moving up and down in your set
Scarecrow – 4 sets of 12-15 repetitions moving up and down in your weight

Day 6: Back

Everyday squat routine

Lat Pulldowns – 4 sets of 6-12 repetitions moving up and down in your weight
Rows of Dumbbells with One Arm – 4 sets of 8-15 reps, pyramidal in weight up and down in reps
T-Bar or Barbell Rows – 4 sets of 6 to 12 reps that pyramid up in weight and down in reps

Day 7: Off

Day 8: repeat

Are the Squat everyday results useful?

If you follow the steps correctly, there is no doubt that they will work for you. Not only do they increase your strength, but they also affect your bum and legs. You will notice a change in the mobility of your ankles and hips. Strengthening the core is also a primary one Squats everyday result.

FAQ

1. Does squat improve posture every day?

Yes, it improves posture.

2. Are one-legged squats helpful?

Yes, single leg squats work well for many people.

3. Can I get slim legs by squatting?

Yes you can.

Nutritional deficiencies

We want to optimize the rest of our food intake so that we can::

Maximize the time you spend in a recovery and repair state.
Improve our performance and the quality of work in our training (at least keep it up).

When we talk about organizing a peri-workout diet strategy, we are referring to your food intake before, within, and after exercise.

This allows your body to develop and overcome any obstacles that stand in your way while effortlessly reducing body fat.

How can we basically organize these specific periods to better support our performance and goal by timing the nutrients?

So let's see what the evidence suggests by dividing things up into individual meal and macronutrient requirements. Let's start with the pre-workout.

The role of nutrition before training

Pre-workout means the consumption of nutrients within a 3 hour radius of your planned training time. This feeding time should help to supply the body with the fuel it needs for training.

Consuming protein before your scheduled workout is incredibly important to make sure you have enough amino acids in your blood, especially if you haven't consumed protein or missed a meal that day.

Now I have to remind you that the most important factor in protein consumption is your daily intake. It doesn't make sense to be obsessed with nutrient timing if you don't have the basics of the nutritional basis.

When it comes to body development and nutrition, we want to make sure that we maximize our MPS.

Maximizing the anabolic effect of protein dosing per meal includes a goal of 0.4 to 0.55 g / kg 2, 3. The total daily protein to achieve this goal is 1.6 to 2.2 g / kg (0.7 to 1.0 g / lb) .2, 3

Everyone benefits from pre-workout protein. Regardless of whether your goal is body-oriented or not, protein plays an important role in all areas of life. Do not be stupid. Eat your protein.

The role of carbohydrates before training

The pre-workout meal is about providing the fuel you need for the workout. It is worth noting that there are numerous clues that demonstrate a similar fat loss between high-carb and low-carb diets if calories and protein match. 4

Since most men tend to reduce their carbohydrate intake drastically, this only shows that fat loss occurs as long as you are in an energy deficit.

However, by prioritizing the timing of our high-energy carbohydrates, we can do what we are asked to do: perform. This also helps maintain muscle mass and creates higher energy consumption.

Now when we look at carbohydrates and performance, your body stores carbohydrates in your muscles. This stored glycogen is the main fuel source for high-intensity exercises.5 Consuming carbohydrates before exercise also supports better muscle contractions due to higher blood glucose levels.

However, the further you move on your path to fat loss, the more important it becomesThis could be the difference in your ability to work at a high enough intensity that you may be required to do. It is also critical for great workouts and bigger pumps. Let's be honest; Nobody will say no if they get a nice pump.

Since we know that carbohydrates do not have to be removed from our diet and you do strength training, it makes sense to consume carbohydrates, especially if you want to get the best possible result in fat loss.

Let me repeat again that you consume carbohydrates before training:

Helps with performance and recovery – Most people may think that you only need carbohydrates for long-lasting exercises (two hours or more), even if you benefit from intensive training in the short term (60 minutes or longer). So if you plan to exercise at high intensity, you should eat these carbohydrates.
Preservation of muscle and liver glycogen – carbohydrates are a protein-friendly nutrient. So if no carbohydrates are available, your body won't use its muscle tissue for energy without them. This is why it is so important that carbohydrates are consumed as part of your food intake, especially if you want to maintain or build muscle.
Stimulates the release of insulin – The combination of protein with carbohydrates can improve our protein synthesis response and prevent protein breakdown.

The role of fats before training

Fats before training are not necessary, nor do you need to remove them completely. Despite what you may hear, fats aren't the best option when it comes to performance. Performance enhancement is literally what carbohydrates do.

Fats simply don't have a significant impact on your performance, but they can provide your body with vitamins and minerals while slowing down food digestion. This, in turn, can help maintain blood sugar and insulin levels.

Adding fats to your meal before exercise is a wise decision, especially if your meal is closer to the three-hour mark before you exercise. Fats are more critical in the daily intake spectrum, but as I said, you don't have to leave them out entirely when considering your meals before and after your workout.

Guidelines for structuring your diet before training

Try to eat a whole meal with a full protein, high-energy carbohydrate and, if you exercise 2-3 hours later, a portion of fat – especially if you have low blood sugar levels during an intense workout.
If time is an issue, use a fast-acting whey protein in combination with an easily digestible carbohydrate source so you can make sure there is something in the tank.
For most men, between 25 and 40 g of protein, 30 to 60 g of carbohydrates and 10 to 15 g of fat are sufficient.

Example of dining options:

Chicken breast, white potatoes, 1 serving of water-based vegetables, avocado.
Chocolate whey protein isolate, oats, banana, nut butter with a pinch of cinnamon.

The role of intra-workout nutrition

Definition within the training: The consumption of nutrients during your training session.

Using a protein and carbohydrate supplement while exercising can provide additional energy while supporting fatigue and helping your body continue to use carbohydrates as fuel.

Don't be too excited yet. What matters in the end is the duration, volume and intensity of your training sessions.

If you do not exercise at high intensity and volume for more than 60 minutes, you do not need additional carbohydrates during the exercise.

Instead, we can store our carbohydrates for post-workout training, where they can help regenerate and weaken the post-session cortisol response. A simple mix of essential amino acid (EAA) and electrolyte is fine.

However, once you've shaped this lean and muscular body, you want to add a quality muscle to your bodyTherefore, I will give you an overview of how we can use our intra-workout diet to build muscle.

If muscle growth is a priority during training, the combination of EAAs + highly branched cyclic dextrin (HBCD) is a strong addition to your intra-training.

If essential amino acids are very digestible, add a little HBCD and you will notice an improvement in the absorption of amino acids into your skeletal muscle. 6

This triggers muscle protein synthesis and promotes growth. There are now studies showing an increase in muscle cross-sectional tissue in trainees who supplement this combination.

The effects of EAAs + HBCD are most efficient during training if your blood pumps thanks to your training.

Keep in mind that carbohydrates may not always be required during exercise. If you plan to exercise at high intensity and volume for more than an hour, it may be a good idea to use intra-workout carbohydrates.

Guidelines for structuring your intra-workout diet

For sessions of less than 60 minutes: 1-2 servings of EAA + electrolyte mixture (usually 10-20 g).
For sessions that last longer than 60 minutes: 1-2 servings of EAA + electrolyte mixture, one serving of HBCD (usually 20-30 g).
For those looking for muscle growth: 1 serving of EAA + electrolyte mixture, two servings of HBCD.

The role of nutrition after exercise

The consumption of nutrients after completing your training session fulfills the role of post-training nutrition. This meal should be taken within 1-3 hours after training.

The focus of the post-workout meal is on reducing the cortisol (stress) response through weight training, starting the recovery and repair process, while avoiding spending time in a catabolic state.

After exercise, the body's insulin sensitivity is high, meaning that it is ready to use the carbohydrates in this meal by replenishing the glycogen level without shifting much of that energy into a fat cell. Another reason why this is such a strong time – wait, so can I expect to build muscle quickly in this window?

No, not necessarily, because your body is less likely to split the calories consumed as fat than muscle.

The role of the post workout protein

Keep in mind that training increases both protein synthesis and protein breakdown. Consuming protein in this window can further promote the positive nitrogen balance required for recovery, repair, and growth.

Since most men tend not to meet their daily protein needs, a useful strategy is to consume a post-workout shake within 30 minutes of your workout so that you have time to relax before you go within 1-2 hours eat a whole meal.

The same protein guidelines from our pre-workout should be followed. However, you can only take in 20-40 g of high quality protein in the form of a whey protein isolate after training. This can be repeated every 3-5 hours in order to maximally maintain protein synthesis7.

Make sure you consume a complete source of protein, such as lean red or white meat, fish, eggs, or a combination of these, in your whole meal.

The role of carbohydrates after exercise

This meal should contain the highest amount of carbohydrates in one of your meals during the day. We've already noticed that your body's insulin sensitivity and nutrient distribution is high, but that doesn't mean you can just eat everything in the kitchen.

I want to keep reminding my customers that you deserve your carbohydrates. So make sure you've put effort into your workout so you can really enjoy the benefits of this high-carb meal.

Our post-workout carbohydrates also help increase intramuscular glycogen storage, which is known to reduce recovery times

It is also worth noting that post-workout carbohydrates may result in an increased response to muscle protein synthesis through insulin-mediated activation of the Akt / mTORC1 pathway and reduced cortisol and muscle protein breakdown. 9

The number of carbohydrates in this meal can vary depending on personal preference and the amount you need to play with every day.

Since 3 g / kg body weight is a good starting point for your daily intake, I like to take pictures of 50% of my daily intake with my meal after training. 10

For example, an 80 kg man would aim for 240 g of carbohydrates for daily intake, which would mean adding 120 g of carbohydrates to the post-workout meal. Add the rest of the 120 g of carbohydrates to the other meals throughout the day.

The role of fats after exercise

Since we know that fats are not necessary in our pre-workout, it should come as no surprise that they are also not necessary for our post-workout meal.

Because our body development is a priority, it may be advisable to limit the dietary fat in your post-workout meal. Based on current knowledge, I would recommend limiting the fat content in the diet to 10 g or less. 11

In addition, it should be mentioned that the results also indicate that a high-fat diet after training can impair the regulation of the restructuring of the skeletal muscles and suppress anabolic activity

Guidelines for structuring your post-workout diet

If you're struggling to meet your daily protein needs, consume a post-workout WPI shake that contains 20-40 g of protein.
Consume your post-workout meal within 1 to 3 hours of your workout with a competing protein source that meets our initial protein guidelines per meal of 0.4-0.55 g / kg body weight, combined with 50% of your total daily carb intake.
Limit your fat intake to 10 g or less.

Example of dining options::

Red meat, jasmine rice and peppers.
Turkey breast, pasta and spinach.

Some additional recommendations

Simplify your protein intake by distributing it evenly throughout the day. Try to meet the minimum requirements for your meal before training. Remember that it takes hours to digest food. So listen to how your body feels with the size of the meals you eat before training.

I know my personal preference is a medium-sized meal because I don't like to feel too full before training, but I also don't like to feel too hungry.

Fats slow down the digestive process, So keep this in mind since you don't want to attack the barbell if you feel excessively full. The further you are from your training, the more acceptable the fats in this meal are.

Choose fast, easily digestible carbohydrates like rice, rice cream, oats and potatoes that you can use in your meals before and after your workout.

There is an inverse relationship between carbohydrate and fat based meals. If you eat a high-carb meal, the fat content should be low. When eating a low-carb meal, the fat content should be higher.

References

1. Atherton, P.J. & Smith, K. (2012). "Muscle protein synthesis in response to diet and exercise." The Journal of Physiology, 590 (5), 1049-105. 1057.

2. Schönfeld BJ, Aragon AA. "How much protein can the body use to build muscle in a single meal? Impact on daily protein distribution." Int Soc magazine sports nutrition. 2018, February 27; 15:10.

3. Aragon AA. "Behind the paper: Clarifying protein distribution concerns." AARR, February 2018.

4. Hall & Guo, "Obesity energetics: regulation of body weight and the effects of the composition of the diet." Gastroenterology, volume 152, edition 7, May 2017, pages 1718-1727.e3.

5. Richard B. Kreider, Colin D. Wilborn, Lem Taylor, Bill Campbell, Anthony L. Almada, Rick Collins, Mathew Cooke, Conrad P. Earnest, Mike Greenwood et al. Journal of the International Society of Sports Nutrition, 7, 7 (2010).

6. Vogel SP, Tarpenning KM, Marino FE. "Independent and combined effects of the intake of liquid carbohydrates / essential amino acids on hormonal and muscular adjustments after strength training in untrained men." Eur Journal Applied Physiology. 2006; 97: 225- 38.

7. Ralf Jäger, Chad M. Kerksick, Bill I. Campbell et al., "Status of the International Society for Sports Nutrition: Protein and Exercise". Journal of the International Society of Sports Nutrition, Volume 14, item number: 20 (2017).

8. Burke, L.M., Hawley, J.A., Wong, S.H., Jeukendrup, A.E. "Carbohydrates for training and competition." Journal of Sports Science. 2011; 29 Suppl 1: S17-27.

9. Haff, G. G .; Lehmkuhl, M. J .; McCoy, L. B .; Stone, M.H. "Carbohydrate supplementation and strength training." J. Strength, Cond. Res. 2003.

10. Hall, KD et al. "A review of the carbohydrate-insulin model of obesity." European Journal of Clinical Nutrition vol. 71.3 (2017): 323-4. 326.

11. Stephens FB, Chee C, Wall BJ et al. "Lipid-induced insulin resistance is associated with an impaired synthetic response of skeletal muscle protein to amino acid intake in healthy young men." Diabetes. 2015; 64 (5): 1615-16. 1620.

12. Kimball SR, Ravi S., Gordon BS, Dennis MD, Jefferson LS. "The amino acid-induced activation of mTORC1 in rat liver is weakened by the short-term consumption of a high-fat diet." J Nutri. 2015; 145 (11): 2496-; 2502.

04 Jun

Blog

Find the Missing Links to Better Performance and Physique

June 4, 2020
Posted by Samson

When it comes to optimizing body composition, One of the key areas that men struggle with is prioritizing their performance. In most cases, the main goal is to get as slim as possible while improving muscle definition.

However, what usually happens is rapid weight loss in the first few weeks, which is generally due to a reduction in carbohydrate intake. Once you think you've stopped progressing, one of two things can happen:

Another calorie reduction through less carbohydrate consumption.
A further increase in energy delivery through cardiovascular activities, some form of HIIT or an increase in strength training days.

This is the downfall for most guys. It is what affects their ability to exercise. Its recoverability exceeds the amount of stress required for stimulation. They simply cannot recover from their work.

When I deal with such people, they eat fairly balanced meals during the day, but the biggest problem I see is that there is no structured food intake around the most important part of their day when they have to do their training.

It's like doing foot exercises in school uniform and chunky black school shoes until Tuesday evening. Sure, you're wearing clothes and shoes and you're training, but will you be able to perform well without your training equipment? Take it from a retired international and professional rugby player; It is a struggle.

Now your strength training (RT) is there to trigger a reaction in the body, a reaction that signals anabolic reactions with a primary focus on muscle protein synthesis (MPS), provided that enough effort and demands are placed on the muscles during the training. MPS is a process that repairs muscle damage caused by intense exercise and activity. It repairs and strengthens the muscle fibers.

While nutrient-driven stimulation from MPS can be observed, it cannot be compared to prolonged stimulation through weight training. MPS can even be extended beyond 24 hours after a single workout. 1

Right, so RT => more time for MPS switched on = more time for an increased recovery, repair and growth state.

Nutritional deficiencies

We want to optimize the rest of our food intake so that we can::

Maximize the time you spend in a recovery and repair state.
Improve our performance and the quality of work in our training (at least keep it up).

When we talk about organizing a peri-workout diet strategy, we are referring to your food intake before, within, and after exercise.

This allows your body to develop and overcome any obstacles that stand in your way while effortlessly reducing body fat.

How can we basically organize these specific periods to better support our performance and goal by timing the nutrients?

So let's see what the evidence suggests by dividing things up into individual meal and macronutrient requirements. Let's start with the pre-workout.

The role of nutrition before training

Pre-workout means the consumption of nutrients within a 3 hour radius of your planned training time. This feeding time should help to supply the body with the fuel it needs for training.

Consuming protein before your scheduled workout is incredibly important to make sure you have enough amino acids in your blood, especially if you haven't consumed protein or missed a meal that day.

Now I have to remind you that the most important factor in protein consumption is your daily intake. It doesn't make sense to be obsessed with nutrient timing if you don't have the basics of the nutritional basis.

When it comes to body development and nutrition, we want to make sure that we maximize our MPS.

Maximizing the anabolic effect of protein dosing per meal includes a goal of 0.4 to 0.55 g / kg 2, 3. The total daily protein to achieve this goal is 1.6 to 2.2 g / kg (0.7 to 1.0 g / lb) .2, 3

Everyone benefits from pre-workout protein. Regardless of whether your goal is body-oriented or not, protein plays an important role in all areas of life. Do not be stupid. Eat your protein.

The role of carbohydrates before training

The pre-workout meal is about providing the fuel you need for the workout. It is worth noting that there are numerous clues that demonstrate a similar fat loss between high-carb and low-carb diets if calories and protein match. 4

Since most men tend to reduce their carbohydrate intake drastically, this only shows that fat loss occurs as long as you are in an energy deficit.

However, by prioritizing the timing of our high-energy carbohydrates, we can do what we are asked to do: perform. This also helps maintain muscle mass and creates higher energy consumption.

Now when we look at carbohydrates and performance, your body stores carbohydrates in your muscles. This stored glycogen is the main fuel source for high-intensity exercises.5 Consuming carbohydrates before exercise also supports better muscle contractions due to higher blood glucose levels.

However, the further you move on your path to fat loss, the more important it becomesThis could be the difference in your ability to work at a high enough intensity that you may be required to do. It is also critical for great workouts and bigger pumps. Let's be honest; Nobody will say no if they get a nice pump.

Since we know that carbohydrates do not have to be removed from our diet and you do strength training, it makes sense to consume carbohydrates, especially if you want to get the best possible result in fat loss.

Let me repeat again that you consume carbohydrates before training:

Helps with performance and recovery – Most people may think that you only need carbohydrates for long-lasting exercises (two hours or more), even if you benefit from intensive training in the short term (60 minutes or longer). So if you plan to exercise at high intensity, you should eat these carbohydrates.
Preservation of muscle and liver glycogen – carbohydrates are a protein-friendly nutrient. So if no carbohydrates are available, your body won't use its muscle tissue for energy without them. This is why it is so important that carbohydrates are consumed as part of your food intake, especially if you want to maintain or build muscle.
Stimulates the release of insulin – The combination of protein with carbohydrates can improve our protein synthesis response and prevent protein breakdown.

The role of fats before training

Fats before training are not necessary, nor do you need to remove them completely. Despite what you may hear, fats aren't the best option when it comes to performance. Performance enhancement is literally what carbohydrates do.

Fats simply don't have a significant impact on your performance, but they can provide your body with vitamins and minerals while slowing down food digestion. This, in turn, can help maintain blood sugar and insulin levels.

Adding fats to your meal before exercise is a wise decision, especially if your meal is closer to the three-hour mark before you exercise. Fats are more critical in the daily intake spectrum, but as I said, you don't have to leave them out entirely when considering your meals before and after your workout.

Guidelines for structuring your diet before training

Try to eat a whole meal with a full protein, high-energy carbohydrate and, if you exercise 2-3 hours later, a portion of fat – especially if you have low blood sugar levels during an intense workout.
If time is an issue, use a fast-acting whey protein in combination with an easily digestible carbohydrate source so you can make sure there is something in the tank.
For most men, between 25 and 40 g of protein, 30 to 60 g of carbohydrates and 10 to 15 g of fat are sufficient.

Example of dining options:

Chicken breast, white potatoes, 1 serving of water-based vegetables, avocado.
Chocolate whey protein isolate, oats, banana, nut butter with a pinch of cinnamon.